WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • FRONT SQUAT Strength

    Front squat

    5x5

    E3MOM / 1-2 RIR

  • Deadlift Strength

    Deadlift

    3x3

    E3MOM /1-3 reps in tank

  • 5x2 Overhead Squat with Pause Strength

    5x2 Overhead Squat with Pause

  • Isabel + Grace Workout

    Isabel
    For time:
    30 Snatches @ 60kg

    +

    Grace
    For time:
    30 Clean & Jerk @ 60kg

  • 16.2.2025 AMRAP 15 Workout

    AMRAP 15

    20 Box Steps-Ups 24"/20"
    10 Deadlift
    5 Wall walks

    Barbell 120/90kg
    Masters 45+ 100/80kg

  • BAR MU practice Workout

    BAR MU

    4 x 1:30 on / 1:30 off

  • partner metcon Workout

    partner metcon:
    for time:
    row 2000m
    100 wall balls
    100 box jumps
    100 kbs 32/24 (oh)
    200 du's
    toinen tekee, toinen lepää
    tanko oh 20/15

  • Death By Snatch Workout

    With a continously running clock

    do 1 rep in the first minute…
    2 in the second minute…
    3 in the third minute
    until rep sequence is broken

    Male Rx: 115 lbs

  • Back squat Strength

    Back squat

    10-10-8-6

    E3MOM / 2-3 reps in tank

  • Karjalan Kovin 2017 Qualifier Workout

    Karjalan Kovin 2017 - Qualifier

    RX:
    A part... 00:00-8:00
    8min amrap
    20 cal row
    10 rower over burpee
    10 HSPU

    1min break .... 08:00-09:00

    B part .... 09:00-15:00
    6min CAP
    5 thrusters / weight
    Weights:
    RX and masters 35:
    60/70/80/90/100 (ME)
    45/52,5/60/65/70
    Masters 40
    50/57,5/65/72,5/80
    35/42,5/50/55/60
    Masters 50
    45/52,5/60/65/70
    30/35/40/42,5/45

    3min break .... 15:00-18:00

    C part..... 18:00-28:00
    10 min amrap
    10 Snatch
    20 C2B
    30 WB
    40 DU
    Weights:
    RX and masters 35: 60/40
    Masters 40: 50/35
    Masters 50: 45/30
    Masters 50: C2b -> Pull-ups

    Scaled:
    A part... 00:00-08:00
    8 min amrap
    20 cal row
    10 rover over burpee
    10 KB snatch 24/16 (alternating hands)

    1min break .... 08:00-09:00

    B-part... 09:00-15:00
    6min amrap
    5 thrusters / weight
    45/52,5/60/65/70 (ME)
    30/35/40/42,5/45 (ME)

    3 min break..... 15:00-18:00

    C-part...... 18:00-28:00
    10 min amrap
    10 power clean 60/40
    20 pull-up
    30 wall ball
    40 single under